Achieve middle splits progressively
Duration
10 Weeks
Daily Effort
15-20 mins/day
A complete middle split program to increase your inner thigh flexibility safely. Combine stretching and strengthening for steady, sustainable progress.
Progressive training with specific criteria before advancing.
Progressive training with specific criteria before advancing.
Progressive training with specific criteria before advancing.
Progressive training with specific criteria before advancing.
This program is based on peer-reviewed research and clinical guidelines: Fjerstad 2018, Copenhagen exercise research (+7% ROM in 8 weeks), Skopal 2020 PNF protocols
Join thousands of people who have transformed their health with our evidence-based programs.
Guided video demonstrations for every exercise
Progress tracking and phase advancement criteria
Evidence-based protocols from physical therapists
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Pricing after trial:
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The side split program is 10 weeks at 15–20 minutes a day, progressing from foundational inner-thigh stretches to supported splits with gradual depth increases.
No — and the program never asks you to. It increases depth gradually and builds strength to support your new range, which research links to safer, longer-lasting flexibility.